Five Rounds
– 5 Sumo Deadlifts (185#/115#)
– 20 Slam Balls
Five Rounds
– Handstand Hold for 1 Minute
– Hollow Rock for 1 Minute
Month: August 2011
Power Clean
1-1-1-1-1
AMRAP – 10 Minutes
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Categories
2011-08-21 Rest Day
Sundays are rest days at CrossFit Montgomery. 23:1 … The ratio 23:1 represents 23 hours of free time (time spent not working out at The Boneyard) to your one hour workout (including warm-up, WOD, and stretching). That’s 23 hours that includes hydrating, eating (nutrition), sleeping (recovery), working, playing, etc.
Recovery is just as important as training. Your body needs time to replenish energy stores and repair damaged tissues. Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.
Our Announcements page is updated weekly. We also provide updates via email and on Facebook and Twitter throughout the week. If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com.
Categories
2011-08-20 Saturday Schedule
8:00 – 11:00 a.m.
OPEN GYM
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do (listed below) or you can choose to do a WOD that you missed this week.
Happy Birthday to Christy Mehaffey! This one is for you…
“Christy”
21-15-9:
– 400m Run
– KB Swings
– Pullups
– Box Jumps
8:00 – 10:00 a.m.
FOUNDATIONS
Please contact us if you or someone you know is interested in getting started. Our next Foundations Program begins Saturday, September 10 at 8:00 a.m.
FREE SATURDAY
Prospective Members can join us for a free tour and a free workout at 10 a.m. This is only for people who have never worked out at The Boneyard. If you plan to work out, be sure to wear comfortable clothes and shoes and bring your water bottle.
Press
1-1-1-1
Push Press
2-2-2-2
AMRAP – 15 Minutes
– 200m Run
– 60 Second Rest
Categories
2011-08-18 WOD
Four Rounds
– 3 Rope Climbs
– Suicide Run
Four Rounds
– 5 Weighted Step Ups (each)
– 25 Mountain Climbers
Two Rounds
– 30 Sledge Strikes (each)
– 200m Farmer’s Walk
Five Rounds for Load:
– 2 Hang Cleans
– 2 Power Cleans
– 2 Hang Squat Cleans
– 2 Squat Cleans
Same weight for each movement. Increase weight between rounds.
“Diane”
21-15-9 Reps:
– Deadlifts (225#/155#)
– Handstand Pushups
Five Rounds:
– 20 Burpees
– 10 KB Swings
Sundays are rest days at CrossFit Montgomery. 23:1 … The ratio 23:1 represents 23 hours of free time (time spent not working out at The Boneyard) to your one hour workout (including warm-up, WOD, and stretching). That’s 23 hours that includes hydrating, eating (nutrition), sleeping (recovery), working, playing, etc.
Recovery is just as important as training. Your body needs time to replenish energy stores and repair damaged tissues. Recovery includes, but is not limited to: rest, sleep, hydration, good nutrition, stretching, self-massaging (using a foam roller), massage by a professional, and chiropractic care.
Our Announcements page is updated weekly. We also provide updates via email and on Facebook and Twitter throughout the week. If you want to receive these announcements and other updates, please email us at 41Fitness@gmail.com.